Packed with nutrients and flavor, this Five-Grain Salad is the perfect dish for a healthy meal or side. Combining the goodness of quinoa, farro, and barley with the sweetness of Fuji apples and tangy balsamic vinegar, this salad offers a delightful mix of textures and tastes. It's easy to prepare and makes a nutritious, filling dish that's great for lunch or dinner.
Five-Grain Salad
Course: Main, SidesCuisine: Mediterranean6
servings20
minutes40
minutes330
kcalA hearty and nutritious salad made with a mix of five wholesome grains, complemented by fresh vegetables and a light, tangy dressing.
Ingredients
1/2 cup red quinoa
1/2 cup white quinoa
1/2 cup semi-pearl farro
1/2 cup pearl barley
1/2 cup purple (black) barley
10 ounces red pearl onions, peeled and halved
2 tablespoons plus 1 teaspoon extra-virgin olive oil
1 1/4 teaspoons coarse salt
1/2 teaspoon freshly ground black pepper
1/4 cup apple cider
3 tablespoons balsamic vinegar
1/2 cup feta cheese, crumbled (2 ounces)
1/3 cup fresh flat-leaf parsley, leaves only
1 tablespoon finely grated lemon zest
1 small Fuji apple, cored and thinly sliced
Directions
- Rinse the red quinoa, white quinoa, farro, pearl barley, and purple barley thoroughly. Cook each grain separately according to package instructions. Once cooked, drain any excess water and set aside to cool.
- In a small bowl, combine 1 tablespoon of olive oil, apple cider, balsamic vinegar, salt, and pepper to make the dressing. Set aside.
- Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the red pearl onions and cook until they are softened and caramelized, about 10 minutes.
- In a large bowl, combine the cooled grains, caramelized onions, sliced Fuji apple, feta cheese, parsley, and lemon zest. Drizzle with the prepared dressing and toss to combine.
- Adjust seasoning with salt and pepper to taste. Drizzle with the remaining olive oil for extra richness if desired.
- Serve immediately or refrigerate for up to 24 hours for the flavors to meld.
Notes
- Nutrition Facts (per serving):
Total Fat: 11 g
Saturated Fat: 3 g
Cholesterol: 10 mg
Carbohydrates: 45 g
Fiber: 8 g
Sugar: 6 g
Protein: 9 g
